WOD 8/5

Performance – Week 5 of 8 Work Capacity
A. Hip Clean + Jerk x2+1×5 Rest 1:00
*All sets at a challenging weight

B.
6 Rounds
5 Power Clean @ 135 lb, 95 lbs
10 Burpees
250 M Row
*Total time recorded
*push hard on the Power Cleans and Burpees recover on the row

C1. Hollow Rocks x10x2
C2. Supermans x10x2
C3. Scap Pull-up x10x2
*no rest between exercises or sets

Foundations
Skill:
Kip Pull-ups

EMOM alternating for 20:00
Even – 3-6 KB Bent Over Row / KB Press
Odd- 3-6 KB Reverse Lunges

7:00 AMRAP
5 Kip Pull-up
10 V-ups
*Total Reps recorded

“Sports give your life structure, discipline, and a pure fulfillment that few other areas of endeavor provide.” – Bob Cousy

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